When you feel bad, the thought behind the feeling usually flies by unnoticed — yet it's often what turns the feeling up. Write down one or two situations a week when an emotion was strong or wouldn't let go; it takes about ten minutes. This is a classic tool from cognitive behavioural therapy (CBT): first you catch the thought, then you check it against the facts and look for a more accurate one.
This is an exercise, not therapy or a diagnosis. If things are very hard right now — Poland: 116 123 (crisis line), 112 (emergency).
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